Yogurts, pickles, some cold cuts and bread, beer, wine – all these products have one thing in common. They have been created thanks to the interaction of various microorganisms responsible for the fermentation process. In the past, the fermentation process was necessary primarily to preserve food.
Today we have more such methods. For this reason, in some parts of the world, fermented foods are top-rated, varied, and valued for their beneficial effects, while in others, they are considered harmful, tasteless, and unfit for consumption. How is it?
In Poland, fermented plant foods that are often served on our tables are pickled cucumbers and cabbage, olives, and alcoholic beverages. Meanwhile, the variety of fermented fruit and vegetables is much greater elsewhere in the world. In this respect, Asian and African cuisines excel. In Asia, products fermented in brine (e.g., kimchi) and fruit and vegetable pickles (e.g., wasabi) are top-rated. This process is also applied to fruit juices and dried vegetables.
It is worth knowing that hot chili sauces are also fermented food. In most Asian cuisines, you can eat almost any plant material. It is similar in Africa, where fermented grains are a prevalent dish, apart from vegetable and fruit pickles, various types of tablespoons of vinegar, and chili sauces.
For the benefit of health
Fermented = more nutritious
Research results show that fermentation is a process that breaks down anti-nutritional substances in food. As a result, the minerals in the product can be better absorbed by our bodies. For example, phytic compounds are primarily broken down in this process – so they no longer bind minerals and make them available.
The dietary fiber in plants (cellulose, pectin), which we do not digest, is slightly digested by enzymes produced by microorganisms, resulting in the formation of sugars that can be absorbed. The fermentation process thus enables the further use of indigestible carbohydrates in the essential product. Regardless of the type of fermentation, this process increases the bioavailability of B vitamins and some amino acids. Notably, the increase in the bioavailability of minerals applied to those contained naturally in the product and added as a supplement. Research shows that iron, zinc, and calcium administered with fermented products are up to 80% more available to our bodies.
Fewer toxins
The microorganisms involved in the fermentation process also contribute to reducing the number of toxic substances in the product. For example, there is even 70% less aflatoxin and less aflatoxin B1 due to inhibiting the growth of its producer – Aspergillus parasiticus. It is worth noting that these harmful chemicals are resistant to all other disposal methods. In addition, there are fewer nitrates in lactic acid fermented products (e.g., sauerkraut) than in their fresh counterparts.
Natural antibiotic
Food fermented in some parts of the world is considered spoiled. Nothing could be more wrong. Research shows that the bacteriocins contained in it limit the development of harmful microorganisms and have a positive effect on our body’s immunity. Fermented food is therefore not only safe for our health but can also be a source of natural antibiotics that, unlike medicines, we can consume every day.
Medical facts
Studies in mice implanted with liver cancer showed that the tumor shrank after 30 days of using fermented vegetables and fruit juice. In turn, men who regularly eat kimchi have, among others, favorable changes in blood lipids – the amount of “bad” cholesterol (LDL) has decreased, and the amount of “good” cholesterol (HDL) has increased.
Without preservatives
The great advantage of fermented products is that they remain usable for a long time without using chemical preservatives. This is another essential asset.
There are also disadvantages.
Fermented foods are rich in some nutrients but poorer in others. For example, it loses significant amounts of vitamin C compared to the fresh product. It also contains substantial amounts of salt, making it not very good food for people with kidney disease or high blood pressure. In addition, all fermented foods contain biogenic amines that can be an allergen.
It should also be remembered that the fermentation process takes time, which does not necessarily have to serve the product. If the food is processed inconsistently with the culinary art, there is a risk of developing pathogenic compounds and organisms, such as mold.
Pickling and fermentation
The best known fermented products are silage, i.e., food treated with lactic acid bacteria. However, it is worth being aware that there are many more types of the fermentation process. Fermentation is a process of biochemical modification of food products by microorganisms and their enzymes, which can occur under various conditions and with the participation of multiple organisms.